Programmings Archive | Page 3 of 128

Upper and Lower Back & Shoulders: October 4

Did you know that the human body has three main planes of movement? Plane basically means direction of movement. We have forward and backward aka sagittal plane, side to side aka frontal plane, and rotation aka traverse plane. Guess what movement plane most injuries occur in? You guessed it! The rotation aka transverse plane. One of the main reasons for this that most people don’t move in this rotational plane very often and become weak and not stable when rotating. Think about it, how much rotation are you doing in your day to day life and/or in your workouts? We are going to improve your rotational movement today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back, shoulders, and low back. We are starting off with a joint mobilization and muscle activation technique to improve your upper back rotation. Focus on trying to keep the middle of your spine on the foam roller the entire time as you contract your core muscles to rotate. Next we are working on a 2-part stretch and activation movement. Imagine you are in a tube. Try to rotate your mid section as much as possible in each direction without leaning over and touching the tube. We are finishing up with a great back activation movement. Try to lift one side of your chest and shoulder up as high as possible, while leaving the front of your hips on the ground.

Flow: October 3

Sunday Standing Flow Day! We’ve got another joint stretching, muscle activating, body awareness improving flow routine for you today! We are working from a split stance position which is meant to challenge your balance and changes the demands of your muscles and joints when moving through positions. If this stance is very challenging balance wise, increase the distance between your feet from right to left until you feel stable. Have fun!

Equipment Needed: 1) Just you! Today is a Flow Day!

Hips & Back (Recovery): October 2

Today we have another preview of what is to come. Here is a flash of our recovery series which are routines that are dialed back and focused on helping you recover. With that said, you can still perform these routines before or after your workout, or anytime really. They are just a little less intense than our typical routines. What do you think of this routine? I’d love to hear from you! Email me directly at grayson@movementvault.com, or you can contact the team (which I will also see) on social media @movementvault, or by using the chat widget below. Have funs!

Equipment Needed: 1) Padded Mat. We are working on the flexibility, stability, and mobility of your hips and back!

Neck & Shoulders: October 1

Yes, it’s Friday already! We’ve been focusing on a lot of hip and shoulder focused routines the past couple of weeks. This is by design. This means you need today’s neck routine aka don’t skip today because your neck doesn’t hurt. Remember an ounce of prevention is worth a pound of cure. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to give your neck the love that it deserves! Today we are working on the flexibility, mobility, and stability of your neck and shoulders.

We are starting off with a muscle/fascia release for your neck and shoulders, specifically levator scapulae muscle. This very common area that is tight, tender, and contains over-active “knots” of muscle. We are going to release these knots. Next we are working on a stretch that targets these same muscles that you just released the tension in. The muscle release + stretch combination is very effective. Ease into this one and provide a medium amount of pull with these stretches. Don’t abruptly yank down on your neck. We are then moving on to a neck range of motion and activation movement. Your goal is to move your neck through it’s greatest range of motion possible. With that said, if you have pain in any corner of the circle, stay away from this painful range, and just move in your pain-free range. Next up is a shoulder blade aka scapula range of motion and activation movement. The same goes for this movement, only move through your pain-free range of motion. Focus on moving your shoulder blade in the largest rounded circle as possible. Feel all of the muscles around your shoulder blade activating. Last up, is a shoulder rotation activation movement. Rotate as far as you can in each direction.

Flow: September 30

Welcome back! Thursdays are for flows! Have fun! Be strong, but fluid, like a wave. -unknown author

Equipment needed: 1. Padded mat. Today is a flow day!

Low Back & Hips: September 29

Movement Vault has your back today! With the shocking rate of low back pain and injury, everyone needs some proactive low back maintenance. Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

Hips: September 28

Today is all about your hips. We have a muscle and fascia release focused routine that targets your inner thigh adductor muscles. Whether you are extremely flexible or very tight, you will benefit from this routine. Have fun!

Equipment Needed: 1) Either a a) foam roller, b) mobility ball and box, or table, or stack of books, etc c) kettlebell 2) Padded Mat (optional). Today we are working on the flexibility, stability, and mobility of your hips!

Today’s routine features an effective one-two combo for your inner thigh adductor muscles. We are starting off with a muscle/fascia release for your adductor muscles. You have three options for this one. You can use a foam roller, or mobility ball, or a kettlebell handle. If you choose a mobility ball, it is best to have something to rest the ball and side of your leg on such as a small box, or coffee table, or stack of books. I demo all three versions, so stay tuned for all three. We are then working on an end-range active stretch for your adductors muscles in the butterfly position. The key with this active stretch is to maximally stretch out your adductors first, and then contract the muscles that you are stretching out. You can use either your elbow or hands to help spread your knees apart.

Shoulders: September 26

Your morning/day/night is about to get better in 3…2…1….go!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Let’s get your tight shoulders moving like they should. Spending a lot of time at your desk, at your computer, staring down at your phone, reading your book all contribute to tightness in the front of your shoulders, specifically in your pec muscles. Today’s routine focuses on your pec muscles specifically.

Today we are working on the flexibility, mobility, and stability of your shoulders. We have an effective 1-2 combo for you today. We are starting off with a muscle / fascia release for your pec muscles which are located on the front of your shoulders. We are finishing up with an end-range stretch isometrics technique to stretch out and activate your pec muscles. This is the most effective way to increase your mobility. Focus on getting as deep into the stretch as possible before starting your muscle activation. Have fun!

Flow: September 26

Sundays are for flow days, where we take your entire body through a series of active stretches, and muscle activation techniques. Prevention is the Cure. Movement Vault can be used as prevention and the fix. Have fun!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today.

Shoulders & Hips: September 25

I’m keeping it short and sweet today. 1) You are awesome 2) You know what to do. Let’s go!

Equipment needed: 1. Lacrosse or mobility Ball. If you don’t have a lacrosse ball, you can substitute a foam roller. 2. Padded Mat (optional). Today we are focusing in on giving your lats and shoulders exactly what they need.

Today we are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release for your lats. These are the big muscles on the side and back of your upper back. Next we are working on an active stretch technique called end-range isometrics for your lats, posterior rotator cuff muscles, and all of the muscles on the side of your upper body. Try to get as deep into the stretch as possible before starting the active contraction portion of the stretch. We are finishing up with 90/90 transitions. Focus on driving your knees away form each other as you transition from one position to the next. Use your hands for support if it is difficult to go no-hands. Get it guys!

Ankles & Hips: September 24

Happy Friday! Momentum and inertia are great, when they are going in the direction that you want them to i.e. you are in a consistent habit of doing things that are helping you become a better human. Momentum and inertia can also be not so good, if you find yourself in habits and patterns that aren’t helping you be the best person you can be. The fact that you are here right now, means that either your momentum is going in the right direction or you decided that you needed to change up your momentum in the right direction and today is the day. Either way, be conscious of your momentum and which direction you are moving. You can self correct at any moment. Have fun today!

Equipment needed: 1. Foam Roller or mobility ball or kettle bell. 2. Kettle bell, piece of furniture, a rig, or something to hold on to if you struggle hanging out in a deep squat. 3. Padded Mat. Today is all about exploring new ankle and hip ranges of motion. We are working on the flexibility, mobility, and stability of your ankles and hips. Today is a great routine to perform before squats and/or lower body days.

We are starting out with a muscle/fascia release for your calf muscles including your gastrocnemius and soleus. We are then working on deep squat exploration. The key is to explore new corners and ranges of motion in your ankles while maximally dorsiflexed. We then have an activation technique for the front of your ankles, quads, and core. Focus on slow and controlled movement. We are finishing up with a very effective end-range stretch activation movement for your hips. Fight for height with this one!

Flow: September 23

Welcome back. I’ll leave you with a quote today: “Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind” -Bruce Lee

Equipment Needed: 1) Padded Mat. Today is a flow day!